Super Spartan Training Plan: Day 17 – Pushing

Technique training is all about utilizing your strength to reach maximum depth in any given exercise. That is your aim today.

When you get out onto your Spartan Race Super course, the depth of your lunges, the depth of your squats, and the depth of your push ups are what is going to be the difference in how quickly you climb up the mountain, how deep you get to pick up the Atlas stone, and whether or not your burpees are up to Spartan standards.

For those Spartans who may struggle with depth, try placing a landmark beneath an exercise to give yourself a goal to touch or something that will give you external feedback. Squatting to a bench or performing a push up to a yoga block could be the difference maker in building the confidence needed to power through an obstacle.

If you are unable to perform a free-hang dip, try a bench dip by walking your feet off of a bench and extend your arms. Lower your seat towards the ground off of the bench while bending your elbows than press your body back up to its starting position.

Megan Beck, M.S., ATC, CSCS, SGX - Megan is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 6x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan Race course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.